Thoughts on following program/ nutrition plan w/ regard to goals?
Goals: Maintain as much strength muscle as possible (gains left in DL, possible in other main lifts but bench, squat and OHP have stalled on previous program (
https://www.t-nation.com/training/texas-method) while cutting weight/fat and eating at a caloric deficit. I've been lifting pretty regular/hard again since August and have made some pretty good gains in strength and body composition, but am still too fat and have basically maintained weight over this course of time. Made sure to eat tons of protein, but been pretty lazy with observing any caloric restrictions.
Current weight: 250
Current lifts: Squat 365x5, DL 375x5, Bench 290x5, OHP 180x5
Program: Modified 4-day split of Texas Method (Intermediate Progressive Overload)
Volume day = 5x5 at 90% of 5rm
Light day (for Bench and OHP) = 3x5 at 90% of volume day
Alternate Volume/Light for Bench/OHP week to week
Heavy day = 1x5 at +2.5 lbs for Bench, OHP and Power Cleans, +5 lbs for squat, +10 lbs for DL
DL and Powercleans are Heavy only 1 day per week
Example Week:
Mon:
Volume Bench 5x5 260
Accessory: Back Extension 5x10 BW
Tue:
Volume Squat 330 5x5
Powerclean 200 3x5
Thu:
Heavy Bench 292.5 1x5
Light OHP 145 3x5
Accessory: Chinups AMRAPx3
Fri:
Squat 370 1x5
DL 385 1x5
Cardio: I try to do 30 minutes of light to moderate cardio (shooting hoops, Eliptical, playing bball) after every training session. Swimming is also an option.
NUTRITION/day
Calories ~2,750
Protein 250g
Fat 75g
Carbs 265g
Additional background: I'm 37 and while the original Texas Method is a pretty aggressive Intermediate lifting program aimed at younger athletes I was able to progress on it for about 8-9 weeks in all lifts. I'm still progressing at the DL, mostly because I held on to the "only double-overhand grip" mantra for too long. I now use alternating grip. I'm hoping spreading some of the volume around through the week can help with recovery and loosen things up for any remaining minor gains.
Reducing the weight or sets on volume day is also an option should this still prove too much. I'm also debating dropping all my squat weights down a bit to work on form/depth. Who knows?